HomeSurf Training ProgramsThe Perfect Pop Up Program


6 Weeks

Is Your Pop Up Ruining Your Surfing?

"Get The Ultimate TRAINING PROGRAM for Fixing & Improving Your Pop Up... For Good."

4.99 (195 reviews)
One time payment. Lifetime access

Sick of blowing waves due to poor pop up technique?

The pop up is the most fundamental skill when it comes to catching more waves.

This one action, which is really just a sequence of deceptively simple movements that anyone can master, is the difference between an embarrassing wipeout and the wave of a lifetime. 

A poor pop up technique reveals itself in many ways. If you recognize any of the following impediments, chances are that your pop up is to blame. 


and you’re not too old… it’s your pop up technique that’s to blame

If old age, bad habits, a sedentary lifestyle or the inability to surf regularly are stopping you from riding waves and actually enjoying surfing, here’s some awesome news.

Our 6-week program promises to iron out deficiencies in your pop up technique by improving your fitness and flexibility so that you can:
Make more takeoffs
Ride better waves
Surf with confidence
Take your skills to the next level
Minimize the risk of injury

A simple, logical and proven program that’s guaranteed to reinvigorate your pop up

Our program is trusted by thousands of surfers of all skill levels and ages from all over the world.

Why? Because in only a matter of weeks this program will totally transform your pop up technique and help you ride better waves by identifying your limitations and fixing them for good using simple and logical workouts that develop strength, flexibility and coordination.


4.99 out of 5 stars

195 reviews

  1. Mariesa I.

    Mariesa I. (verified owner)

    You probably need just get it.

    I’ve been wanting to fix my bad surfing habits for quite some time, but never knew where to start. Picked up the Perfect Pop Up program in an effort to change what should have been changed long ago and I couldn’t be happier. Cris takes the time to fully explain everything in great detail, which for me is key….from joint specific stretches, to how your brain gets rewired and the fitness required in order to fix your bad habits. I’m still working on changing my bad habits but there’s definitely an improvement and I credit this program for it.

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  2. Simon R.

    Simon R. (verified owner)

    The perfect pop up

    4 weeks in quarantine with nothing to do! I thought I would finally do something about my pop up. Talk about instant improvement, the perfect pop up program has delivered immediate results. Money well spent.
    Simon R

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  3. Stephen P.

    Stephen P. (verified owner)

    Pop ups

    I have only had a couple of surfs since starting the program,but have found that already getting to my feet is becoming easier.I have surfed for over 50 years but found over the last few years,due to injuries that my standing up was becoming increasingly harder to do,so frustrating.But by following this program I am seeing benefits and am standing up a lot fluider,just need to practise it now so I can get quicker. Thankyou Cris

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  4. Michael d.

    Michael d. (verified owner)

    Old Guys Rule…their bodies don’t

    As an old surfer from DURBAN, South Africa, I’ve been living in the UK for the past 20 years not surfing…no much surf & the sea is freezing. But in Bristol, we now have the wave pool…and I saw my arse there trying to surf for the first time in years.
    Turns out my body physically cannot perform a pop up…something that came naturally as a young man.
    Enter Surf Strength Coach.
    Chris’s walk up approach, stretching & training techniques have given me back what I thought I’d lost forever…the ability to surf once more…thank you 🙏 Awesome App…highly recommend this for anyone, any age & any ability!

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  5. Chris G.

    Chris G. (verified owner)

    Functional training means strength as well!!!!

    Cris Mills is the real deal . I absolutely love the program the videos are without a doubt my favourite part of the training program . The passion he has for helping is infectious . I can’t believe that all this training has enormously increased my strength as well. I surfed today and felt just how far my body has come along way since embracing this type of training . Had the best surf in ages .
    Highly highly recommend to anyone!!!!!
    Thanks for the wisdom Cris .

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  6. Nick D.

    Nick D. (verified owner)

    Just what I’ve been looking for
    Great programs
    After 45 years of surfing just the tools I needed to get back into something I love
    I was very close to throwing in the towel
    Thanks Chris

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The Entire Program
Get Started Today

HERE’S WHAT to expect

This process walks you through the actual technique of Pop Up form

How to identify your limitations, and how to fix them for good. You also get access to workouts that will improve not only your flexibility and strength for perfect Pop-Ups,  but will also influence your surfing.


Step-by-step instructions
A step-by-step process that breaks down every movement into easy to understand language


Technique fundamentals
By explaining the fundamentals we give you a solid base from which to build upon


Identify What's Wrong
Assessment process to identify your limitations, and what is breaking down pop up attempts. You'll be able to identify what is truly holding you back.


Surf specific workouts
All of our workouts and exercises have been specifically designed by surfers, for surfers


Increased confidence
A looser body and better technique will increase your confidence in all types of waves


Radical results
Get a fluid and flawless pop up in a matter of weeks and never blow the wave of a lifetime again
Catch more waves. Have more fun.

Stroke in
pop up
bottom turn

HERE's What you get

Our pop up program promises to make you feel energized and enthusiastic about surfing once again after only a few workout sessions.
Thanks to the many surf specific exercises, stretches and movements contained within, you can compensate for a lack of hours in the water or a loss of surfing endurance. This leads to more waves and of course... more stoke.
Sign up to our program and get access to two thorough, clearly explained and easy to implement modules.


This module gives you a better understanding of the pop up process, what’s required from your body in order to consistently perform a fluid pop up and how to properly execute certain exercises, stretches and movement drills.
Pop up basics
Theory and technique
Strength and mobility assessments
Joint stretches and mobilizations
Bonus coaching support


This is where you begin performing the exercises, stretches and movement drills covered in the Learn module as workouts. This module is broken up into Phase 1 and Phase 2, each of which has 3 weeks of workouts for a program total of 6 weeks.
Dynamic warm-up
Tissue release
Mobility exercises
Strength training
Pop up movement drills
Core workouts
Catch more waves. Surf better.

Access Your Training Wherever You Are 24/7

Download it and access Offline!

Our fast, easy to use and secure app lets you access your account wherever you need it.


You don’t need an expensive gym membership, nor are you required to commit hours of precious time every week to see rapid yet long-lasting results. All you need in order to take your pop up from abysmal to awesome is the following:
Up to 30 minutes for each session
Time for 2 to 4 sessions per week
A positive attitude and a willingness to learn

Exercise ball

Foam roller

Full circle resistance band (1-inch width)

Two tennis balls duct-taped together

Want To See A List of Equipment Recommendations?  Click Here: EQUIPMENT LISTS

Frequently Asked Questions

Do I have access to the program forever?
Yes! Once you purchase the program you will get lifetime access and discounts on new programs.
What Equipment do I need?
All you will need for this program is:
  • Two taped tennis balls duct taped together
  • Full circle resistance strap 1 inch width
  • Foam roller
  • Exercise ball
Can beginners do the program?
Absolutely, there are alternative and progressive movements for each level.
How is the program delivered to me?
This is a digital program intended to be downloaded to your mobile device so you always have it with you during your workouts. Once you join the Surf Athlete Training Program, you will receive access to the entire program. Download everything and it’s yours forever.
Why Is Equipment Required?
There are basic equipment requirements for this training program, but with these basic tools you'll be able to train effectively for years to come.  To train efficiently in the movement patterns that carry over to surfing, applied resistance is required.  
Refund Policy
All purchases made on our website, or via the Surf Strength Coach app platform are NON-REFUNDABLE.  We proudly stand by our work, programs, and training protocols, and you can readily view the numerous testimonials regarding our programs if you are unsure of the quality of our work. Due to the downloadable nature of our programs, and considerations of Intellectual Property, refunds will not be granted for any training programs or educational programs.
How to Download the Program?
Programs within the Surf Athlete can be downloaded so you can access them offline.

Program content is downloaded to within the app. Separate files are not downloaded to your phone or laptop. Files are saved within the app itself, so they can be accessed offline.

This function works for the web app on your desktop / laptop, and also the phone app.

How Bad is Your Pop Up?

Is it setting you up to flow, or flailing in the whitewash?

Failed Pop Ups are incredibly frustrating, and ultimately limit your surfing. You don't have to fail and fumble with your takeoffs anymore. Think of how radically this could change your surfing.

Better Pop Ups = Better Waves.

The Entire Program
Life-Time Access

(195 customer reviews)


The Ultimate Guide to Fixing & Improving Your Pop Up… For Good. Fix, refine, rebuild, or regain your perfect pop up. Your surfing starts with your pop up, so make sure it’s perfect and effortless.

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4.99 out of 5 stars

195 reviews

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